Squat for Vertical Jump

[TC123]

Is it better that i go as heavy as possible and do a small number of reps or go lighter and go into the 10-12 reps per set if i want to increase my vert. im already doing lunges, pylos, etc...

[pumped12]

well man, you can do both, i usually dont go to heavy on squats anymore.i usually do sets of 10 on squats and they have seemed to give me a boost in my vertical(im trying to increase mine aswell).i also to jump squats and lunges which seem to help the most.i think i will go heavy on my squats in a month or so just wanna see how high reps do for me tho. but yea man squats will help you, IMO squats help you with everything athletically.

[powerlifter11]

I always go heavy on my squats, starting with a warm up of 12 or so reps tapering down to about 4. Try a few different variations of squats too. Front squats or zerchers, pause squats, box squats. I have been working on high jump for track and been doing some very heavy quarter squats. My squat max is at about 385 right now and I load the bar to 430 or so. I have a 37" vert, on my quest to 40. Good luck man. Also don't neglect the plyos, you really need the elastic power for efficient jumping.

[squat4speed]

3-5 heavy reps is best for improving vertical
and 10x1 (singles) on box squats (very heavy) or 6x2 on box squats is very good as well.

[TheSoldier]

3-5 heavy reps is best for improving vertical
and 10x1 (singles) on box squats (very heavy) or 6x2 on box squats is very good as well.

Should be squatting lower than paralell as well just so your hip hamstrings glutes get worked since those are really important for a high vertical.

[A-rod]

Squat for speed at around 60 % and squat heavy at around 95 % , low reps unless you need specific endurance!

[RCSCSF]

First things first, heavy & light are relative terms, not absolute. Yes squatting will increase your ability to displace yourself vertically, but should not be used alone. A proper training program that includes power movements are a great way to increase the vertical. But back to the squats. You need to do whats called periodization through micro and macro cycles in order to train the body the right way. You shouldn't be using a set number of reps for a prolonged period of time because you're body will get used to it and you will eventually plateau. Do some research on Linear and Undulating Periodizations models, preferable by Tudor Bompa and let me know what you think. This will blow your mind and introduce you to the science of exercise physiology, not just your boy at the gym telling you what works for him!!

[thadaz]

should u box squat with high bar or low bar position?

[jgood]

First things first, heavy & light are relative terms, not absolute. Yes squatting will increase your ability to displace yourself vertically, but should not be used alone. A proper training program that includes power movements are a great way to increase the vertical. But back to the squats. You need to do whats called periodization through micro and macro cycles in order to train the body the right way. You shouldn't be using a set number of reps for a prolonged period of time because you're body will get used to it and you will eventually plateau. Do some research on Linear and Undulating Periodizations models, preferable by Tudor Bompa and let me know what you think. This will blow your mind and introduce you to the science of exercise physiology, not just your boy at the gym telling you what works for him!!

Tudor Bompa ... now theres a great man. I actually have his book on sports training and am going to implement it after this season .... my strength levels are pretty good though. Personally I think periodization works better with stronger athletes ... especially since he mainly worked with olympic athletes in their prime. I guess too though if you started training earlier enough it could be ok but I would think you don't gain enough strength in a year if you are say a senior trying for quick results ... thats just an opinion though based on how its setup not by experience.

[RCSCSF]

Tudor Bompa ... now theres a great man. I actually have his book on sports training and am going to implement it after this season .... my strength levels are pretty good though. Personally I think periodization works better with stronger athletes ... especially since he mainly worked with olympic athletes in their prime. I guess too though if you started training earlier enough it could be ok but I would think you don't gain enough strength in a year if you are say a senior trying for quick results ... thats just an opinion though based on how its setup not by experience.

Thank you for backin me up on this one. Although I have used with much success undulating periodization with high school athletes for the last few years with amazing results. I just put together a progress sheet for a baseball team I have been working with since Nov 15 and most of them have actually improved over 60% in total weight lifted. It actually works great with beginners and those who have been in the system for a few years. Let me know if you are interested in more, I'm always willing to spout success stories.

[VVSKing]

I have a knee injury, so it is not possible to go lower than parell without aggrivating it, any advice? Target is vertical increase...

[Derk4397]

I have a knee injury, so it is not possible to go lower than parell without aggrivating it, any advice? Target is vertical increase...

Do box squats

[RCSCSF]

I have a knee injury, so it is not possible to go lower than parell without aggrivating it, any advice? Target is vertical increase...

box squats are great! also try the good ol' front squat, you wont be able to load as much, but changing where the force will go on the body may help out with your knee problems.

[jgood]

Thank you for backin me up on this one. Although I have used with much success undulating periodization with high school athletes for the last few years with amazing results. I just put together a progress sheet for a baseball team I have been working with since Nov 15 and most of them have actually improved over 60% in total weight lifted. It actually works great with beginners and those who have been in the system for a few years. Let me know if you are interested in more, I'm always willing to spout success stories.

I'd be interested in seeing that.

[HardHitter22]

Thank you for backin me up on this one. Although I have used with much success undulating periodization with high school athletes for the last few years with amazing results. I just put together a progress sheet for a baseball team I have been working with since Nov 15 and most of them have actually improved over 60% in total weight lifted. It actually works great with beginners and those who have been in the system for a few years. Let me know if you are interested in more, I'm always willing to spout success stories.

Sounds interesting.